Justice of the Peace Washington Park

Bridal Boot Camp: Sculpted Arms Exercise Program

BRIDAL BOOT CAMP: SCULPTED ARMS CIRCUIT EXERCISE PROGRAM (30-40 MINUTES)

Looking to show off your sculpted arms on your wedding day? Of course, you are, you saucy warrior! Your flex will be the gravy on the turkey. Actually, I have no idea what that means, but this program will get you ready for the holiday photoshoot. Simple and straightforward…..and pushing to failure is the theme of this no-nonsense traditional program. Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.) and perform 12-15 reps for every exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout. Even when working with a Denver personal trainer, reflecting on your fitness sessions is always essential.

CIRCUIT 1: 8-10 REPS

1st: Bicep barbell curls standing on a bosu
2nd: Tricep skullcrushers on the bench while floating your feet
3rd: Straight arm plank on a stability ball (hold the ball with your hands for 45 seconds, keep your hips up)
4th: Bicep barbell curls standing on a bosu
5th: Tricep skullcrushers on the bench while floating your feet

Time to get wedding fit for my Denver personal training clients. / Photo: Tara Winstead

CIRCUIT 3: 10-12 reps

11th: Bicep single-handle cable curls
12th: Tricep rope pulldowns
13th: Straight arm cable choppers
14th: Bicep single-handle cable curls
15th: Tricep rope pulldowns

CIRCUIT 4: 12-15 reps

16th: Bicep dumbbell hammer curls sitting on an incline bench
17th: Tricep dumbbell kickbacks on a flat bench
18th: Straight arm cable choppers
19th: Bicep dumbbell hammer curls sitting on an incline bench
20th: Tricep dumbbell kickbacks on a flat bench

Bonus Circuit: Failure (Perform until you Drop)

21st: Explosive pushups
22nd: Assisted pullups


Assessment Section

No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:

  • How would you adapt this training program?

  • Which exercises would you swap out?

  • How could you make this fitness program more challenging?

  • How would you change the order of the exercises?

  • Would you include more breaks in between the sets?

  • Would you include a different ratio of exercises instead?


The Transformative Cycle of Awareness, Acceptance, and Adaptation

Think about your life for a moment. Do you think it is a struggle? Are you generally unhappy? Is something or someone missing? Do you feel out of place?

 

Whether or not you answered yes to these questions, you are probably reading this article because you are searching for something meaningful in your life, or for a solution to change how you feel or behave.

 

The Redefine Yourself approach will serve as the catalyst for this change. During this transformation process, the primary focus of physical and personal change isn’t just nutrition and exercise. It’s a targeted focus on awareness, acceptance, and adaptive strategies. Each word is individually significant but most powerful as a sequence.

 

As you integrate the Redefine Yourself approach into your life, you will refine your perspective and understand why you:

 

  • Do what you do.

  • Can’t reach your goals.

  • Find yourself in the same destructive position repeatedly.

  • Date the same type of person with or without the same hair color and allow the relationship to last six months to twenty years too long.

  • Complain about everything in your life to your friends, who then end up complaining about your complaining, and so forth.

  • Can’t reach your best physical, emotional, and mental self.

  • Live an unhappy and unfulfilled life.

Change starts with the mind for my Denver personal training clients. / Photo: Tara Winstead

Beginning Your Journey

 

Redefine Yourself will help you understand and redefine the very essence of YOU. It is the answer to your perpetual failure to achieve the happiness and success that you desire. You’ll uncover your shocking inner self that has undermined your efforts everywhere from the gym to the workplace.

 

By the end, you’ll incorporate the simple approach that will not only reshape your life, but positively impact the people around you. Most important, you will remove the invisible obstructions that hold you back from achieving personal success!

 

Redefine Yourself will become the “in-your-pocket” resource for daily change. It exemplifies a new generation of health and fitness books that emphasize the mental and emotional “you” when pursuing personal and professional success.

 

You’ll utilize the following three-step process when confronting your inner influences and adapting new strategies:

 

1. Awareness

 

You are a detective collecting the truth of a moment, observing yourself and every movement, sight, touch, scent, and sound of the world. You are gathering evidence for the truth without judgment. Redefine Yourself will help you examine the most common mental and environmental influences on your happiness. This list includes self-talk, surroundings, emotional restraint, fears, insecurities, perceived control, decision-making processes, and belief in your abilities.           

 

You’ll probably realize that one could write a separate book about each of these influences. In fact, you’ll easily find them in a bookstore or online, already written. But for the purpose of introducing you to you, I’ve only touched lightly on what you need to think about when examining yourself. We’ll call it a light stroke of awareness. At this point, you are just naming what you observe about yourself. While you may not entirely confront the reasons why you’re dealing with these challenges, the Redefine Yourself approach will help you accept these challenges and adapt successful strategies to overcome them.

 

Perhaps you already think that you are fully aware in your daily life. How do you know this? Is this truth based on assumptions or real evidence? Have you separated yourself from your mental judgment and just absorbed the world?

 

Most people answer no to these questions. You might do this occasionally but not often enough. Instead, you often take a leap of faith without stopping first. You jump, again and again, not knowing where you will land.

 

You live a forever-looking-forward existence. You pick up bits and pieces around you but never stop the train of life. “Not enough time,” you say. However, you make time for things that aren’t important to you. “I already know,” you say, but have never stopped to look and be certain.

 

Redefine Yourself isn’t the start of a gentle persuasion to do something. It is a knock on the head to make you realize that you’re not doing something that you think you’re doing.

 

You probably aren’t aware as much as you need to be. I know that you’ve made millions of decisions in your life and have survived thus far. How well have you lived up to this point, however? Could you have lived better if you just halted before reacting? Could you have prevented a disaster by looking in both directions first?

 

I once wrongly accused my girlfriend of being selfish while she was presenting a gift in her hands. Have you done something similar? I felt hopeless about my direction in life and my inability to change it, but I didn’t check to see that the truth was in front of me. Have you, as well?

 

Redefining yourself means becoming and staying aware. When you dedicate yourself to remaining aware before making a decision, judgment or movement, you are committing to a higher state of living. You are committing to seeing both the real perfections and imperfections of the world.

 

There is beauty in this awareness. Recently, my girlfriend and I went to a good friend’s wedding in Milwaukee. It started with an exchange of rings in the pews of the historic St. Josaphat Basilica and ended in the seventh-floor banquet room of the historic Pfister Hotel in downtown Milwaukee.

 

The highlight of the evening was the genuine love that I noticed during the father-of-the-bride’s speech. It was unbelievable! I was soaking in the aura of happiness that started in the cathedral eight hours earlier. The guests sincerely loved the couple, and there wasn’t a dry eye in the room. It was something special that I captured in that single moment. I always wonder how many of these moments—good and bad—I have missed while distracted with my selfish intentions or focus on my work.

 

I was not meant to change or add to this wedding moment. It already took motion without me in the picture. I was just a bystander.

 

There are many more moments, however, which require me to take action. I can make a change to help someone in need, or by removing myself from a situation.

 

Often, it doesn’t matter what leads to a moment. It only matters what you do with it. It requires a fair observation and assessment. This awareness will help you realize the real need to redefine yourself.

 

2. Acceptance

 

When you accept the influences mental and environmental factors have on you, you accept your situation, surroundings, and feelings at that moment. Then, you begin the appropriate adaptive strategies for positive change. You are putting aside your emotional investment and other subconscious influences to start over and redefine you.

 

Although your focus steers toward your mindset and the environment during a period of awareness, you mustn’t dwell on the imperfections of you, your situation, and your surroundings. Additionally, you mustn’t fixate on imperfect pieces of life that are unchangeable at the moment. Before adapting new strategies to redefine yourself, you must accept these things in their current state.

 

Acceptance isn’t easy and is a common reason people choose to be less aware of themselves and the world. It took me awhile to understand why people don’t stop and “open their eyes.” When I did, it made sense: people don’t want to. “Ignorance is bliss! The real world stinks!” The world is imperfect, and this is hard to accept. Instead, they construct a rose-colored reality to mask the blight and scathing.

 

If this is so effective, why are so many people still unhappy? It seems that our instinctive selves always recognize the truth despite our best efforts to ignore it. Our subconscious taps us on the shoulder but doesn’t push us over. It just reminds us that it’s there and tells us what we should do (even though we don’t always do it).

 

It’s our gut barking, and many people are scared to face it at times. They’re afraid to identify imperfections in themselves and their environment and new challenges.

 

Frederick Douglass, a former slave and leader in the abolitionist movement, echoes this in his narratives:

 

“…I would at times feel that learning to read had been a curse rather than a blessing. It had given me a view of my wretched condition, without the remedy. It opened my eyes to the horrible pit, but to no ladder upon which to get out. In moments of agony, I envied my fellow slaves for their stupidity. I often wished myself a beast.”

 

What an unbelievable quote! Even a man of vigor and ambition like Frederick Douglass questioned being fully aware because of the great truths that he faced.

 

You may not share the terrible circumstances that Mr. Douglass did as a slave. You’re fortunate for this. Nevertheless, there may be an unpleasant reality that might show itself, now or later, when you “open your eyes.” To make it worse, you may not know how to handle it or what to do with this new information. You’re afraid to recognize that you chose the wrong career, but you depend on it financially. You’re scared to accept that you chose the wrong spouse, but you’ve already raised two kids with him or her.

 

No matter what action you eventually pursue, you can accept your current situation. You can accept that knowledge is power even though you can’t always change it.

 

What’s the point of being aware if you can’t always change it then? It helps you understand the world. It helps you understand you. It helps you understand the subtle influences on your behavior, choices, and personality. It helps you recognize what you need to do to be happy.

 

You’re not always given an answer, a path, or the next step when you become aware. Realizing how much you have gained or how isolated you’ve become because of your job won’t be rectified as soon as you notice it.

 

It’s worth knowing, though, in order to achieve a greater purpose: Living a better, happier life. You can’t redefine your life without knowing its current shape and accepting it.

 

Moving forward or redefining yourself can’t occur unless you can learn to accept the way a situation is at a given moment. Otherwise, the insight you gain regarding practical decisions and solutions to problems are fruitless.

 

I struggled with this for a while. I realized that I wouldn’t let go of my emotional investment in my personal and professional lives. I wouldn’t accept that my marriage wasn’t working. I didn’t accept that the website design I worked on for two months wasn’t right.

 

Now is the time to trust your instincts, your gut, and your perspective. Put aside your emotional investment and don’t be afraid to start over. ACCEPT it and move on. When you don’t accept it, tell yourself again and again and again that you should.

 

3. Adaptation

 

Once you’re aware of the challenges you face and you choose to accept them, you are ready to handle your current and unforeseen obstructions to happiness. You will be prepared to adapt your lifestyle and utilize adaptive strategies that apply to multiple facets of your life. The specific solution may be different depending on the situation, but the foundation of your approach won’t change. You are just modifying the approach based on new conditions, needs, or wants.

 

You will also integrate new strategies to practice mindfulness, solve problems, accumulate wisdom through error, create new habits, clarify your purpose, self-police your life, define your boundaries, develop goals to steer positive behavior, and create conversations with others.

 

Please keep in mind that adaptation means taking action. You are not a bystander in this process. Here are several examples:

 

Is your friend is a selfish jerk? Accept All-About-Me Julie as she is and ignore her selfish tendencies, discuss how her actions make you feel, or begin dismantling your friendship.

 

Do you think the president stinks? Accept that the president (insert Republican, Democrat, or Independent here) is the leader of the United States and ignore his political decisions, get involved with politics, or make a grassroots effort for change.

These examples are another way of saying, “Quit complaining and do something.”  Complaining is primarily an emotional output, the result of boredom or simple conversation lacking any substantial or functional value. On the other hand, adaptation isn’t complaining about what you found and sharing how horrible it is for anyone who is or isn’t interested in listening. When you develop an evidence-based strategy and choose the best possible decision, you are effectively adapting your life.


How to Create a Weekly Fitness Plan Before Your Wedding

I wish I could say that there are only three fitness plans that every personal training client can integrate for optimal physical success. Unfortunately, unknowns and various personal and professional demands enhance our lives as much as they create obstacles. Our strengths, limitations, and preferences also expand the endless structure variations. No program will completely optimize your physical self nor meet all of your wants and needs at once. The structure will most likely be adapted from time to time and may look completely different depending on your life at a given point. Nevertheless, we must start somewhere; the options below will guide your experience.

Once you decide on an approach, you'll quickly recognize that it, like all others, will have its specific benefits and drawbacks. How will you improve your range of motion, cardio, and muscular endurance if you choose a strength approach with a five-day isolated muscle approach? If you integrate a total body aerobic session three days per week, will you break down your muscles enough to gain the tone and sculpt you're looking for? Should you include pilates, yoga, hiking, swimming, other fitness disciplines, and/or related activities? Oi vai! What to do!!!

Considering your present physical state, preexisting conditions/injuries, and strengths and limitations will also heighten the challenge when selecting a structure. For example, a personal training client with osteoporosis may need to focus more on strength to protect their bones and minimize high-impact activity. A person with great strength but asthmatic may want to incorporate a progressive cardio endurance plan with strength workouts.

To guide your appropriate fitness path, I did my best to boil down the endless options to several fitness structures as you mull through the thoughts above. You can choose the one you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more. I purposely didn't include specifics for each day (e.g., reps, intervals, etc.). First, we start with the big picture, create a personalized structure, and then fill in the specific details. Good luck!

How does running and other cardio activities fit into your fitness plan? / Photo: Jacoby Clarke

OUR GOAL TODAY


 

Establish an adaptable weekly fitness structure (with or without Denver personal training sessions included). First, choose a section based on the number of days you’ll dedicate to formalized exercise (3, 4, or 5 days) and then review the options under each. Once you determine the structure closest to your lifestyle, needs, and wants, we’ll discuss how to adapt and personalize it. Please note: Our bodies are intended to move daily. We may still see some benefits from only exercising 1-2 sessions per week, but we may not reach the significant gains desired (hence the focus on three days or more below).

Key Terms:

  • Cardio Endurance: The benefits of this focus are: lowering risk of heart disease, higher blood pressure, diabetes, and stroke; prevention of chronic disease; better pulmonary function and improved VO2 function; better sleep; reducing fatigue; greater ease walking greater distances, walking up stairs, and performing daily non-strenuous activities; and better mood. Activities: climbing stairs or the Stairmaster machine, sport-related activity, running, rowing, swimming, plyometric exercises, and walking.

  • Muscular Endurance: The benefits of this focus are: increasing aerobic capacity of muscles; performing daily activities under demand for longer periods; better sleep; increasing athletic performance in endurance-based sports; prevention of chronic disease; reducing general and muscle fatigue; general toning; reducing injuries resulting from repetition and overuse; and maintaining posture alignment. Activities: circuit training, functional training, bodyweight training, and plyometric training.

  • Strength: The benefits of this focus are: strengthening bones; performing daily strenuous activities for short periods; increasing athletic performance in strength and endurance-based sports; reducing fatigue; reducing injuries resulting from heavy lifts; better mood; sculpting muscles; and maintaining posture alignment. Activities: strength training.


"I’M CONVINCED, BUT MY LIFE IS BUSY" FITNESS PLANS (3 DAYS PER WEEK)


Option 1 (Cardio Endurance Focused ):

Time per Session: 20-30 minutes

Benefits: Cardio endurance

What’s Missing?: Strength and sculpt optimization; limited time for muscular endurance-focused exercise (although the rowing and Stairmaster machines help)

Workouts:

  • Day 1: Stairmaster interval session / 8-10 minutes of ROM activity or yoga

  • Day 2: Rowing machine or swimming interval session / 8-10 minutes of ROM activity or yoga

  • Day 3: Run or hike interval session / 8-10 minutes of ROM activity or yoga


 

Option 2 (Muscular Endurance Focused and Cardio Enhanced):

Time per Session: 40-60 minutes

Benefits: Muscular endurance and limited cardio endurance

What’s Missing?: Strength and a sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of upper body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: Circuit of lower body and core exercises / 8-10 minutes of interval cardio

  • Day 3: Circuit of explosive total body exercises / 8-10 minutes of interval cardio


 

Option 3 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, tris, and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, bis, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


 

Option 4 (Sports Cardio Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and limited muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game


 

Option 5 (Cardio and Muscular Endurance Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance

What’s Missing?: Strength and sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of interval cardio


 

Option 6 (Cardio Endurance Focused and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and some muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio

  • Day 2: Circuit of total body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 3: 40-45 minutes of interval or endurance cardio


Signing up with a Denver Personal Trainer is a commitment inside and outside of the gym. / Photo: Ketut Subiyanto

"COMMITTED TO 4…..LET’S DO THIS" FITNESS PLANS (4 DAYS PER WEEK)

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 4: 30-45 minutes of yoga or pilates / 8 minutes of interval cardio


 

Option 2 (Cardio Endurance Focused and Strength and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance and strength are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 4: 40-45 minutes of interval or endurance cardio


 

Option 3 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: You’ll see more gain in cardio and muscular endurance but may not optimize strength or a sculpt.

Workouts:

  • Day 1: Circuit of upper body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 2: Circuit of stabilization and core exercises / 30 minutes of high-intensity interval cardio

  • Day 3: Circuit of lower body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 4: 40-45 minutes of interval or endurance cardio


 

Option 4 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, limited range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


 

Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, triceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, biceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: 30-45 minutes of yoga or pilates


 

Option 6 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of range of motion (ROM) exercises

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises

  • Day 4: 30-40 minutes of interval or endurance cardio


Personal Training in Denver is part of the bigger fitness picture. / Photo: Andrea Piacquadio

"ALL IN” FITNESS PLANS (5 DAYS PER WEEK)

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses


 

Option 2 (Cardio Endurance Focused as well as Strength, ROM, and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance, strength, and range of motion (ROM) are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 5: 40-45 minutes of interval or endurance cardio


 

Option 3 (Sports Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance for recreational sports, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization; more range of motion (ROM) may be needed because of the demand placed on the body.

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 5: Tennis match or soccer game


 

Option 4 (Cardio Endurance, Muscular Endurance and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio / 8-10 minutes of range of motion (ROM) exercises

  • Day 2: Circuit of total body and core exercises

  • Day 3: 30-45 minutes of yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises


 

Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs (part 1) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 5: Traditional sets of legs (part 2) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Colorado Elopement Wedding Hikes: Elk Falls Lookout and Elk Falls Pond (Staunton State Park)

Living in Denver offers many perks, including beautiful hiking trails in state parks for a Colorado elopement wedding within 60 minutes. Here’s the first of a series of Staunton State Park hikes that I’ve recently recommended to my wedding couples in Colorado as options for a wedding ceremony elopement. I’ve included a review from a past visit and my notes.

Staunton State Park Denver Ordained Minister

Staunton State Park offers impeccable views from its trail for a beautiful elopement wedding in Colorado.


 

Time of Year: Late July.

Weather: 60 degrees and sunny at 8:49 am, 71 degrees and cloudy at 12:56 pm.

Cover: Sparse trees on the Scout Line trail and more exposed on Marmot Passage and Chimney Rock Trails. Completely exposed around Elk Falls Pond.

Time: 8:49 am - 12:56 pm.

Distance: 10.9 Miles total (Scout Line to Marmot Passage to Elk Falls Pond to Chimney Rock to Elk Falls Overlook. Return: Lion's Back to Elk Falls Pond again. Marmot Passage to Scout Line to the parking lot).

Traffic: Light to moderate (a mix of bikers and hikers on Marmot Passage to Elk Falls Pond).

Parking: Lazy V parking lot (2 miles passed the visitor center). 60% full at the beginning and end of the hike.

Equipment: Hiking boots.

Terrain: A well-marked dirt and rock path that connects to many routes. The accent on Scout Line and the first part of Marmot Passage had more rocky terrain overall.

Experience: Absolutely love Staunton State Park! All of the staff are friendly, and the trails and picnic areas are well-maintained. The ascent on Scout Line Trail and the first part of Marmot Passage Trail offered incredible sweeping views of surrounding mountains (all within 2 miles of the hike). Most of the hike was scenic, and I saw a deer just 15 feet off the trail. The pond is charming, and the Elk Falls Overlook provides beautiful 270-degree views. I passed the Elk Falls Trail on the way up and chose Lion's Back on the way down to the pond to save time. Although this route is out-and-back, you can create a loop with their extensive trail system. Can't wait to bring other hikers! Note: I bypassed a few miles by choosing to start my hike in the Lazy V lot.

Cost: A state park day or annual pass must be purchased for access to the trail.

Difficulty: Easy, but the initial hike up may require a cardio baseline.

Colorado Wedding Officiant Notes: I loved this trail and can’t wait to return! Although the 11-mile trek might be a haul for wedding couples with less endurance, you’ll be plenty satisfied hiking within the first 2.5 miles with plenty of stunning views right off the bat. Many areas offer rock platforms large enough for additional guests as well. No doubt, there are many options on this trail for a Colorado Wedding Elopement. You may also take other trails for photos or a wedding ceremony at Elk Falls Pond or Elk Falls Lookout. Being so close to the front range of Colorado, the winter season will offer a snow-covered option without as many road closures. It also serves as a cooler option than the front range during the summer. Fall would be an absolutely beautiful, dry option, while the early spring may be muddy depending on the snowmelt.


Elk Falls Elopement Ceremony Colorado

Staunton State Park offers endless options for elopement ceremonies. A state park pass Is required, though.


Elk Falls Pond Colorado Ordained Minister

The sweeping panoramic views is a perfect backdrop for a wedding elopement in Colorado.


Wedding Ceremony Denver Hiking

You don’t need to hike 11 miles for a Colorado elopement wedding ceremony in this state park. You’ll find the perfect location in the first 2.5 miles (even in the first .5 mile).


Colorado Ordained Minister Elopement Ceremony

The terrain aren’t ideal for high heels but they aren’t bad for a bride in hiking boots!


Elk Falls Overlook Ordained Minister Colorado

The interesting rock formations in Staunton State Park offer an interesting backdrop for your elopement ceremony.


Elk Falls Overlook Elopement Ceremony Colorado

Although it might be a bit of a hike up, the Elk Falls Overlook offers a 270-degree view from a rock platform (perfect for a ceremony with Colorado ordained minister).


Ordained Minister Colorado Staunton State Park

A perfect location for an elopement ceremony. Only a 25 minute hike up to this point.


Wedding Prep: How to Create a Weekly Fitness Plan

Now that you're finalizing your wedding ceremony details, it’s time to focus on yourself! I wish I could say that there are only three fitness plans that every personal training client can integrate for optimal physical success. Unfortunately, unknowns and various personal and professional demands enhance our lives as much as they create obstacles. Our strengths, limitations, and preferences also expand the endless structure variations. No program will completely optimize your physical self nor meet all of your wants and needs at once. The structure will most likely be adapted from time to time and may look completely different depending on your life at a given point. Nevertheless, we must start somewhere; the options below will guide your experience.

Once you decide on an approach, you'll quickly recognize that it, like all others, will have its specific benefits and drawbacks. How will you improve your range of motion, cardio, and muscular endurance if you choose a strength approach with a five-day isolated muscle approach? If you integrate a total body aerobic session three days per week, will you break down your muscles enough to gain the tone and sculpt you're looking for? Should you include pilates, yoga, hiking, swimming, other fitness disciplines, and/or related activities? Oi vai! What to do!!!

Considering your present physical state, preexisting conditions/injuries, and strengths and limitations will also heighten the challenge when selecting a structure. For example, a personal training client with osteoporosis may need to focus more on strength to protect their bones and minimize high-impact activity. A person with great strength but asthmatic may want to incorporate a progressive cardio endurance plan with strength workouts.

To guide your appropriate fitness path, I did my best to boil down the endless options to several fitness structures as you mull through the thoughts above. You can choose the one you're most interested in and adapt it to your goals, history in the gym, injuries, and more. I purposely didn't include specifics for each day (e.g., reps, intervals, etc.). First, we start with the big picture, create a personalized structure, and then fill in the specific details. Good luck!

Time to run toward your wedding ceremony in Colorado looking fit and fabulous! / Photo: Jacoby Clarke

OUR GOAL TODAY

Establish an adaptable weekly fitness structure (with or without Denver personal training sessions included). First, choose a section based on the number of days you’ll dedicate to formalized exercise (3, 4, or 5 days) and then review the options under each. Once you determine the structure closest to your lifestyle, needs, and wants, adapt and personalize it. Please note: Our bodies are intended to move daily. We may still see some benefits from only exercising 1-2 sessions per week, but we may not reach the significant gains desired (hence the focus on three days or more below).


 

Key Terms:

  • Cardio Endurance: The benefits of this focus are: lowering risk of heart disease, higher blood pressure, diabetes, and stroke; prevention of chronic disease; better pulmonary function and improved VO2 function; better sleep; reducing fatigue; greater ease walking greater distances, walking up stairs, and performing daily non-strenuous activities; and better mood. Activities: climbing stairs or the Stairmaster machine, sport-related activity, running, rowing, swimming, plyometric exercises, and walking.

  • Muscular Endurance: The benefits of this focus are: increasing aerobic capacity of muscles; performing daily activities under demand for longer periods; better sleep; increasing athletic performance in endurance-based sports; prevention of chronic disease; reducing general and muscle fatigue; general toning; reducing injuries resulting from repetition and overuse; and maintaining posture alignment. Activities: circuit training, functional training, bodyweight training, and plyometric training.

  • Strength: The benefits of this focus are: strengthening bones; performing daily strenuous activities for short periods; increasing athletic performance in strength and endurance-based sports; reducing fatigue; reducing injuries resulting from heavy lifts; better mood; sculpting muscles; and maintaining posture alignment. Activities: strength training.


"I’M CONVINCED, BUT MY LIFE IS BUSY" FITNESS PLANS (3 DAYS PER WEEK)


 

Option 1 (Cardio Endurance Focused ):

Time per Session: 20-30 minutes

Benefits: Cardio endurance

What’s Missing?: Strength and sculpt optimization; limited time for muscular endurance-focused exercise (although the rowing and Stairmaster machines help)

Workouts:

  • Day 1: Stairmaster interval session / 8-10 minutes of ROM activity or yoga

  • Day 2: Rowing machine or swimming interval session / 8-10 minutes of ROM activity or yoga

  • Day 3: Run or hike interval session / 8-10 minutes of ROM activity or yoga


Option 2 (Muscular Endurance Focused and Cardio Enhanced):

Time per Session: 40-60 minutes

Benefits: Muscular endurance and limited cardio endurance

What’s Missing?: Strength and a sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of upper body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: Circuit of lower body and core exercises / 8-10 minutes of interval cardio

  • Day 3: Circuit of explosive total body exercises / 8-10 minutes of interval cardio


Option 3 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, tris, and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, bis, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Option 4 (Sports Cardio Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and limited muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game


Option 5 (Cardio and Muscular Endurance Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance

What’s Missing?: Strength and sculpt optimization; limited time for range of motion (ROM) exercises and poses

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of interval cardio

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of interval cardio


Option 6 (Cardio Endurance Focused and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance and some muscular endurance for recreational sports

What’s Missing?: Strength and sculpt optimization; limited time for muscle endurance-focused exercise

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio

  • Day 2: Circuit of total body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 3: 40-45 minutes of interval or endurance cardio


Planning a wedding ceremony in Denver can be a stretch from your normal job (but it shouldn’t feel like you’re climbing a mountain). A consistent exercise routine can help you relieve that stress!

"COMMITTED TO 4…..LET’S DO THIS" FITNESS PLANS (4 DAYS PER WEEK)


 

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 4: 30-45 minutes of yoga or pilates / 8 minutes of interval cardio


Option 2 (Cardio Endurance Focused and Strength and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance and strength are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 4: 40-45 minutes of interval or endurance cardio


Option 3 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: You’ll see more gain in cardio and muscular endurance but may not optimize strength or a sculpt.

Workouts:

  • Day 1: Circuit of upper body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 2: Circuit of stabilization and core exercises / 30 minutes of high-intensity interval cardio

  • Day 3: Circuit of lower body and core exercises / 6-8 minutes of ROM exercises and poses

  • Day 4: 40-45 minutes of interval or endurance cardio


Option 4 (Strength Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Strength, limited range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest, triceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back, biceps, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: 30-45 minutes of yoga or pilates


Option 6 (Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: Circuit of total body and core exercises/ 8-10 minutes of range of motion (ROM) exercises

  • Day 2: 40-45 minutes of interval or endurance cardio

  • Day 3: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises

  • Day 4: 30-40 minutes of interval or endurance cardio


Now that you’ve check off hiring a wedding officiant in Colorado it’s time to get ready for the dress! / Photo: Ketut Subiyanto

"ALL IN” FITNESS PLANS (5 DAYS PER WEEK)


 

Option 1 (Cardio Endurance, Strength, and Muscular Endurance Focused):

Time per Session: 45-60 minutes

Benefits: Strength, muscular endurance, and cardio endurance

What’s Missing?: You’ll achieve significant gains in each area but may not optimize one over the other.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 4 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 2: Circuit of strength-endurance exercises for legs and core / 8-10 minutes of ROM exercises and poses / 8 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 8-10 minutes of ROM exercises and poses


Option 2 (Cardio Endurance Focused as well as Strength, ROM, and Muscular Endurance Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio endurance is the main goal, but muscular endurance, strength, and range of motion (ROM) are very important.

What’s Missing?: You’ll see more gain in cardio endurance but may not optimize the other areas.

Workouts:

  • Day 1: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 2: Circuit of strength exercises for legs and core / 20 minutes of interval cardio

  • Day 3: 30-45 minutes of restorative yoga

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses / 8 minutes of high-intensity interval cardio

  • Day 5: 40-45 minutes of interval or endurance cardio


Option 3 (Sports Cardio and Muscular Endurance Focused and ROM Enhanced):

Time per Session: 45-60 minutes

Benefits: Cardio and muscular endurance for recreational sports, limited range of motion (ROM)

What’s Missing?: Strength and sculpt optimization; more range of motion (ROM) may be needed because of the demand placed on the body.

Workouts:

  • Day 1: Tennis match or soccer game

  • Day 2: Circuit of upper body and core exercises with dumbbells and machines / 6-8 minutes of ROM exercises and poses

  • Day 3: Tennis match or soccer game

  • Day 4: Circuit of high-intensity, explosive total body exercises with bands and bodyweight / 6-8 minutes of ROM exercises and poses

  • Day 5: Tennis match or soccer game


Option 4 (Cardio Endurance, Muscular Endurance and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Cardio and muscular endurance, range of motion (ROM)

What’s Missing?: Strength and sculpt optimization

Workouts:

  • Day 1: 40-45 minutes of interval or endurance cardio / 8-10 minutes of range of motion (ROM) exercises

  • Day 2: Circuit of total body and core exercises

  • Day 3: 30-45 minutes of yoga

  • Day 4: 40-45 minutes of interval or endurance cardio

  • Day 5: Circuit of total body and core exercises / 8-10 minutes of range of motion (ROM) exercises


Option 5 (Strength and ROM Focused):

Time per Session: 40-60 minutes

Benefits: Strength and range of motion (ROM)

What’s Missing?: Cardio and muscular endurance optimization; limited time for stabilization exercises (although they can be built into core exercises)

Workouts:

  • Day 1: Traditional sets of chest and core exercise (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 2: Traditional sets of back and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 3: Traditional sets of legs (part 1) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 4: Traditional sets of arms, shoulders, and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses

  • Day 5: Traditional sets of legs (part 2) and core exercises (more exercises per muscle and more rest in between sets) / 8-10 minutes ROM exercises and poses


Personal Training in Denver could help you reach your wedding goals too. / Photo: Andrea Piacquadio